Thursday, June 1, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll
Speed ladder => 3 cartwheels => 3 broad jumps
2 x 5 blocked squats => 5 blocked hops
100-meter accelerating sprint

FOCUS:
Kettlebell swing – hip hinge

GET READY:
2x
10 PVC good mornings
10 Spider-Man lunges

WORKOUT:
AMGMAP in 9:00
9 kettlebell swings
9 goblet squats
200-meter run

SKILL:
3x
10 toes-to-bar or hanging leg lifts
1:00 plank

MOBILITY:
1:00 – T-spine smash
1:00 – cobra